Mushroom vs. Tempeh

Nutrition comparison of Mushroom and Tempeh

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mushroom versus tempeh (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mushroom and tempeh:

  • Both tempeh and mushroom are high in potassium.
  • Mushroom has 49.7 times less saturated fat than tempeh.
  • Mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium and protein.
Detailed nutritional comparison of mushroom and tempeh is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.

Image of Mushroom src
Image of Tempeh src

Calories and Carbs

calories

Tempeh is high in calories and mushroom has 89% less calories than tempeh - tempeh has 192 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Tempeh
Protein 44% 39%
Carbohydrates 47% 15%
Fat 9% 47%
Alcohol ~ ~

carbohydrates

Tempeh and mushroom contain similar amounts of carbs - tempeh has 7.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Mushroom has more dietary fiber than tempeh - mushroom has 1g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Tempeh has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 557% more protein than mushroom - tempeh has 20.3g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Mushroom has 49.7 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Mushroom has more Vitamin C than tempeh - mushroom has 2.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than tempeh - mushroom has 7iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Mushroom and tempeh contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

Mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6. Both mushroom and tempeh contain significant amounts of thiamin, riboflavin, niacin, folate and Vitamin B12.

Mushroom Tempeh
Thiamin 0.081 MG 0.078 MG
Riboflavin 0.402 MG 0.358 MG
Niacin 3.607 MG 2.64 MG
Pantothenic acid 1.497 MG 0.278 MG
Vitamin B6 0.104 MG 0.215 MG
Folate 17 UG 24 UG
Vitamin B12 0.04 UG 0.08 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 36 times more calcium than mushroom - tempeh has 111mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Tempeh is a great source of iron and it has 440% more iron than mushroom - tempeh has 2.7mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both tempeh and mushroom are high in potassium. Tempeh has 30% more potassium than mushroom - tempeh has 412mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than mushroom per 100 grams.

Mushroom Tempeh
linoleic acid 0.16 G 4.052 G
Total 0.16 G 4.052 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Tempeh (Tempeh) .

Mushroom 70g

( cup, pieces or slices )
Daily Values (%)

Tempeh 166g

( cup )
15KCAL 1%
calories >999%
319KCAL 16%
2.3G 1%
carbohydrates 465%
13G 5%
0.7G 3%
>999% dietary fiber
1.4G >999% sugar
0.24G 0.4%
total fat >999%
18G 28%
0.03G 0.2%
saturated fat >999%
4.2G 23%
monounsaturated fat >999% 5.3G
0.11G polyunsaturated fat >999% 7.1G
3.5MG 0.2%
sodium 329%
15MG 1%
Vitamins and Minerals
1.5MG 2%
>999% Vitamin C
4.9IU 1%
>999% Vitamin D
2.1MG 0.2%
calcium >999%
184MG 18%
0.35MG 2%
iron >999%
4.5MG 25%
6.3MG 2%
magnesium >999%
134MG 43%
223MG 10%
potassium 207%
684MG 30%
0.06MG 5%
thiamin (Vit B1) 116%
0.13MG 12%
0.28MG 26%
riboflavin (Vit B2) 111%
0.59MG 54%
2.5MG 18%
niacin (Vit B3) 76%
4.4MG 31%
0.07MG 6%
Vitamin B6 414%
0.36MG 28%
1MG 21%
117% pantothenic acid (Vit B5)
0.46MG 9%
12UG 3%
folate (Vit B9) 233%
40UG 10%
0.03UG 1%
Vitamin B12 332%
0.13UG 6%
>999% Vitamin E
2.2G 4%
protein >999%
34G 67%
12MG 3%
>999% choline
0.22MG 19%
copper 323%
0.93MG 78%
0.03MG 2%
manganese >999%
2.2MG 120%
60MG 9%
phosphorus 637%
442MG 63%
6.5UG 12%
>999% selenium
0.36MG 5%
zinc 428%
1.9MG 24%
65G Water 52% 99G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, biotin (Vit B7), Vitamin K, cholesterol, trans fat.

FAQ

Does tempeh or mushroom contain more calories in 100 grams?
Tempeh is high in calories and mushroom has 90% less calories than tempeh - tempeh has 192 calories in 100g and mushroom has 22 calories.

Is tempeh or mushroom better for protein?
Tempeh is a fantastic source of protein and it has 560% more protein than mushroom - tempeh has 20.3g of protein per 100 grams and mushroom has 3.1g of protein.

Does tempeh or mushroom have more carbohydrates?
By weight, tempeh and mushroom contain similar amounts of carbs - tempeh has 7.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does tempeh or mushroom contain more calcium?
Tempeh is a rich source of calcium and it has 36 times more calcium than mushroom - tempeh has 111mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does tempeh or mushroom contain more potassium?
Both tempeh and mushroom are high in potassium. Tempeh has 30% more potassium than mushroom - tempeh has 412mg of potassium in 100 grams and mushroom has 318mg of potassium.